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What Is Heart Rate Zone Training?

Updated: Sep 11, 2020

Heart rate zones are a way to track how much you exercise. There are 5 HR zones dependent on exercise strength for the optimum heart rate.


A successful exercise or schedule involves various types of exercises with varying speeds, length, and strength spaced out, so you have recovery time. This suggests that some training sessions can be quick and hard, some medium, some easy, some medium, and challenging. It is the variety that makes your training scheme successful.

Your heart rhythm is one of the best measures of how well the body works during an exercise session.

Frequency is simple to comprehend: how much you work out, for example, every week, every amount of time.

Duration is also simple: how long your exercise is, usually measured in minutes at a time.

Intensity is a little more complex – because its the point where HR zones get included. Your heart rate is one of the main measures of how well the body works during an exercise session.

Unlike a solely arbitrary strength test, the heart rate is like rhythm and a number that you can calculate.

What Are HR Zones?

We have a personal heart rate at rest, a 'minimum heart rate,' and a maximum heart rate. And there are different HR zones between these levels, which correspond to the endurance training and the training gain.

There are various methods of calculating the heart rate zones. One simple way is to describe them as percentages of your max heart rate, and that's what we're going to focus on.

Heart rate zones can be explained as the percentage of your max heart rate.

HR zones are closely related to the aerobic and anaerobic limits. Understanding this can really help when contemplating the exercise of heart rate zones, especially the HR zones for running or HR zone training for weight loss. But first, let's take a look at what the different zones are.

The 5 Heart Rate Zones

There are five zones of heart rate (1–5), and your fitness plan can include exercises in all five zones. This HR zone map displays the level of pressure and the proportion of the normal heart rate used in each region.

Healthy Heart Rate Zone: 50–60% MHR

Fitness Heart Rate Zone: 60–70% MHR

Aerobic Heart Rate Zone: 70–80% MHR

Anaerobic Heart Rate Zone: 80–90% MHR

Red-Line Zone: 90–100% MHR


How to Find HR Training Zones

There are several different calculations that you can use to measure the optimal heart rate (MHR) and to locate your own heart rate zones. The best way to do this is by using it.

Age-based calculation – these are simple and convenient to deal with since they have a basic framework. The most popular law is 220 minus the age, meaning a 40-year-old will have a potential MHR of 180.

The American College of Sports Medicine, meanwhile, proposes age-based solutions with a smaller standard deviation, e.g., the Gelish equation: 207 minus (0.7 x age) or the Tanaka formula: 208 minus (0.7 x age).

However, French suggests that strictly age-based calculations might not be a suitable match for all because there are so many variables that may influence their precision – such as gender, health, and genetics. Research has also shown that dehydration, humidity, altitude, time of day, and normal variation between persons can all affect the heart rate by up to 20%.

The gold standard for reaching the optimum heart rate is a standardized stress test, but you can mimic it of your own with a heart rate sensor. On the track, do a warm-up mile, followed by a mile at a tempo pace, and steadily raise the speed by more than 400 meters until you run a final 400 m. The highest numbers on your computer are near to the max heart rate. Or race a 5 K at your best speed, sprint the last 1 or 2 minutes as fast as you can. Your heart rate should really be close to the MHR at the edge.

If you have defined your average MHR, you will locate your training zones by multiplying your limit by a percentage. For e.g., if the limit is 180, multiply it by 0.6 and 0.7 to calculate the spectrum of zone 1 (108-126, for this case). Repeat for the figures below for zones 2 to 4.

Benefits of Heart Rate Training:

Heart-rate exercise keeps you from working too hard on simple or maintenance runs and decreases the risk of tiredness and heavy exercises. By recovering quickly after your simple sessions, your legs would be ready for the next difficult session too. You can also measure your performance reliably in interval sessions where you choose to work more intensively. Heart rate training is especially helpful for tempo runs.  Heart training also lets you reduce the impact of natural conditions, such as heat and humidity, which make the heart more difficult to function.

But note that no progress happens immediately. Once the time and the slower miles have been invested, the performance will be amazing.

Does Your Age Have an Effect On Your HR Zones?

Does your age have an effect on your zones of HR? Yeah, it can effect, but it is often influenced by other factors as well. While your age does not need the above h